I usually wake up—without an alarm—between 6 and 7 a.m. The first thing I do is stumble to the bathroom to take my thyroid medication and drink a glass of water.

Then it’s back to bed for a 20-minute guided meditation. I love the meditation in the Yoga Studio app—it relaxes every body part and infuses me with energy.

Next up is my HRV measurement. HRV stands for heart rate variability, and it’s the variation in the amount of time between heartbeats. Keeping an eye on my HRV is an effective way to assess how hard to exercise on any given day.

I’ve been using the BioForce HRV App for a few years, and Mark Sisson, of Mark’s Daily Apple, recently released the PrimalBeat HRV, which is also quite good. If my HRV gives me the green light, I get dressed for training, grab my post-workout snack and water bottle out of the fridge, and head to the gym for heavy lifting and interval training.

After my sweat session, I eat my snack in the car on the way home. It’s usually strips of grilled chicken breast and a few boiled potatoes—yay, resistant starch!

When I get home, it’s time for second breakfast: more protein and a non-starchy vegetable sautéed with some duck fat, rooibos Earl Grey tea, a banana with Sunbutter, and a handful of supplements recommended by my functional medicine doctor, including B vitamins, DHEA, magnesium, and fish oil from PurePharma—[which is] the best—as well as a multivitamin with iron, CoQ10, digestive enzymes, and a probiotic.

After all that, I’m 100 percent prepared for whatever the rest of the day holds.